Monday, August 29, 2022 Video Brief: https://youtu.be/ZL7ZDpBjr24 Absolute Strength Work Strict Press Every 2:00 for 12:00 3 Reps, starting @ 70% and increase to 3RM for the Day Conditioning “Ricky Bobby” 3 Sets 3:00 AMRAP 50ft Handstand Walk Buy-In —- AMRAP in Remaining Time 5 Dual DB Squat Cleans 50/35# :05 Ring Support Hold 5 […]

Sunday, August 28, 2022 Strength/Stamina/Skill 10:00 EMOM min 1: 2-4 Sandbag/D-Ball to Shoulder min 2: 15 GHD Sit-Ups * 2 Reps @ Heavy Load, or 4 Reps @ Moderate/Heavy Load Strength Conditioning “Say Hello to My Little Friend” 12:00 AMRAP 9 Deadlift 225/155#, 102/70kg 15 Box Jump Overs 24/20” 100ft Sled Push *light/moderate load *sub […]

Friday, August 26, 2022 Video Brief: https://youtu.be/Cd7QPGQuzvw “Scarface” For Time: 50 Power Snatch 75/55#, 34/25kg 100 Double Unders 50 Overhead Squats 75/55#, 34/25kg 100 Double Unders 25 Devils Press 35/25#, 16/12kg 100 Wall Balls 20/14#, 9/6kg Time Domain: 13:00-18:00 Time Cap: 20:00 Friday Finisher For Time: 3-6-9-12-15-12-9-6-3 V-Ups Russian Twist (over and back = 1) […]

Thursday, August 25, 2022 Video Brief: https://youtu.be/RlVR3-zv3g8 Specific Plyometric Work 3 Sets, For Quality 5 Broad Jumps *Stick Landing 5/5 Lateral Jump to Single Leg Land Weightlifting and Gymnastics “Omar” Every 90sec for 18:00, Alt Stations Station 1: 1 Pause Power Clean 2 Low Hang Power Cleans 1 Power Clean *increasing loads *pause 1sec, 2” […]

Wednesday, August 25, 2022 Video Brief: https://youtu.be/ZjaAPxf-gSE Conditioning 5k Row Time Trial Bodybuilding Finisher 4 Sets 10/10 SA DB Z-Press 10/10 Side Lying Lateral Powell Raises -Max Effort L-Sit R: as needed QuickFit 4 Rounds For Time Of: 8 D-Ball Clean to Shoulder 40 Steps Walking Lunge Sled Push (there and back) 120 Single Unders

Tuesday, August 23, 2022 Video Brief: https://youtu.be/WTNhwkOQyGc Strength In a 15:00 Window: Find a 1RM Box Squat 20/16” Box/Bench (just at or 1” below parallel) *We will be using the box squat throughout this cycle to build posterior and leg strength. With a fully braced core, we want you to unload once on the box […]

Sunday, August 21, 2022 Strength + Plyometric “All on Red” 25:00 Running Clock 4 Sets 2-3 Deadlift @ 80-85% 4-5 High Stick Jump Overs 30/24″ 3-4 Power Snatch @ 70% 8-10 Alternating Leg Bounds R: 4:00 b/s

Saturday, August 20, 2022 U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancée Brittany […]

Friday, August 19, 2022 Video Brief: https://youtu.be/aeVp-wMiF0o Strength Every 2:30 for 10:00 10 Strict Press 100ft Sandbag Carry (heavy) b/s *Strict Press @ 60-65% holding across sub for sandbag carry would be dual kb front rack carry “Benjamins” For Time 300/250m Row 50 Double Unders 25 Dual DB Push Press 50 Double Unders 800/700m Bike […]

Thursday, August 18, 2022 Video Brief: https://youtu.be/0v4qJrj5uxs “Bank Roll” Every 6:00 for 30:00 2 Rounds 8/6 Strict Pull-Ups 6 Renegade Rows 50/35# 16 Wall Balls 20/14# QuickFit Every 6:00 x 3 Rounds 50/40 Calorie Row 35 Russian Swings 20 Steps Kettlebell Overhead Walking Lunge (10+10)

Wednesday, August 17, 2022 Video Brief: https://youtu.be/ObIsLZsYbxg Strength 5 Sets 6 Romanian Deadlift 31×1 Tempo :30/:30 Paloff Press Hold Choice on Load and Tension R: as needed b/s “Loose Change” 10:00 AMRAP 3-6-9-12-15… Deadlift 225/155# Toe to Bar @ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported) QuickFit Complete For Quality @ Zone […]

Tuesday, August 16, 2022 Video Brief: https://youtu.be/6DR0-ML-3mM Weightlifting/Strength Every 2:00 for for 10:00 3 Overhead Squats *starting @ 70% of 1RM Nancy 5 rounds for time of: • 400m run • 15 Overhead squat 95/65# Time Cap: 20:00 QuickFit 3 Rounds For Time Of: Ski 25/18 Calories 30 Air Squats 50 Flutter Kicks 100ft Sandbag […]

Monday, August 15, 2022 Video Brief: https://youtu.be/ClH8fmcPq5I “Andrew Jackson” 20:00 AMRAP 12 Burpee Box Jump Over 24/20″ 8/6 Ring Muscle-up 6 Power Cleans 185/125# Bodyweight Variation 20:00 AMRAP 12 Burpee Chair Jump Overs 12 Strict Pull-Ups 12 Quarter Squat Jumps QuickFit 20:00 EMOM min 1: 6-8 Alternating Single Arm Devil Press min 2: 16-20 Alternating […]

Sunday, August 14, 2022 Skills and Drills Rope Climb Technique Work Turkish Get-Up “Monkey Business” 4 Rounds for Time 6 Turkish Get-Up 53/35# 3/2 Rope Climbs 400m Run Goal: 15:00-20:00 Time Cap: 25:00